Vegan Challenge Shopping List

Hi guys!

Here is your shopping list this weekend in preparation for the Vegan Challenge beginning Monday May 28th! You can join for 1 day, 1 week, or the full 2 weeks! Whatever you do, make a commitment and stick with it! We’re going to do this together as a community to see the positive effects it will have on our health, overall fitness, energy levels, and physique.

Below is a shopping list for you to take with you to the supermarket this weekend. You do not need to buy everything, just buy what you like under each category. I will have the full meal plan with recipes up before Monday. Here it is! Remember, no meat, poultry, eggs, fish, dairy, or honey. And as Nicky Holender says, “EMBRACE THE VEGETABLES!”

Herbs:

basil, cilantro

Spices:

black pepper, cayenne pepper or chili powder, cinnamon, cumin, curry powder, paprika

Seasonings:

hot sauce (sriracha, tabasco), liquid smoke (def get this for eggplant bacon), low sodium soy sauce, mustard, salsa

Canned & Jarred:

black beans and/or pinto beans, chick peas or garbanzo beans (def get this for hummus), canned whole or crushed tomatoes (for tomato basil soup)

Frozen:

Edamame (def need this for salads and for “edamole” or “guacamame”), any frozen fruit or veggies you like

Seeds & Grains:

amaranth (you must try this!), quinoa, ezekiel bread (found in frozen aisle of most health food stores), brown rice, lentils, oats for oatmeal, psyllium husk, flax seeds

Fruits & Veggies:

Buy anything that you like! Be sure to get these though…

Mushrooms, minisweet peppers or bell peppers, baby spinach and/or romaine, carrots, tomatoes, egg plant (need this!!!), sweet potatoes + apples (we’re making a mash), bananas, avocados, an leafy green you like, onions, zucchini (for zucchini noodles), lemon (need this for pico de gallo)

Other but not necessary:

Almond, rice, hemp, or soy milk, tofu, tempeh, soy yogurt, soy cheese, vegetable broth (but we will also be making our own), rice/hemp/soy protein powder for protein pancakes, almonds, natural organic peanut butter unsalted

I will be posting the official meal plan with calorie breakdown either tonight or sometime on Sunday.

Also, the Official Bikini Blaster Playlist is here!

There’s a total of 3 videos as of now, Bikini 1:HIIT IT HARD and Bikini 2 part 1 and 2 SEXY LEGS WORKOUT. I’ll explain why I had to split it into 2 vids in the next post! But thanks so much for your patience. I know you will love this workout :) GO! Oh and make sure you “autoplay” for playlists are on so the playlist is seamless.

Where are you gonna shop for your foods!!???? Whole Foods? Trader Joes? Safeway? Vons? Albertsons? Raleys? Food 4 Less? Food Maxx? Hmm what else am I missing…Target!? Walmart!? Hahaha – let me know below – I wanna hear what kinds of grocery store names are in your area!

Comments

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  2. Rachel Dodd says:

    Me, my husband, and my son are all planning on doing this for the two weeks and maybe more!!
    Will the recipies be posted soon so we can have a plan before the challenge starts??

  3. Cassie! I saw this website on pinterest and immediately thought of you! :) SRIRACHA.
    http://theoatmeal.com/comics/sriracha

  4. Melissa says:

    Cassie,

    Could you please give me an estimation of how much it cost to buy this vegan shopping list? I am a poor college student haha but this looks like something I would love to try out! Please let me know :)

    • should be really cheap, i’m vegan and can get by on very little food budget, i’ve helped my friends cut their food bills in half by incorporating vegan in :)

  5. Ashley J says:

    Does anyone know about how much this stuff cost them in total? I’m only going to buy for the first week first, but I make barely over minimum wage where I live, and less than 200 a week! Man, would SNAP be helpful right now..

  6. I have a lot of the ingredients… just need to get a non-dairy protein powder, amaranth, tempeh, soy yogurt, liquid smoke and tvp… Oh, and I’ve never tried eggplant, so I need to pick that up. I’m pretty sure I’ll need to travel a bit to gather those… I know for sure tvp (and probably a good chunk of the rest) I’ll be able to get at Global Foods (LOVE this place… nuts, basil, grains… and of course international foods are sold in bulk and affordable). I live in a small town, about 45 minutes from the heart of St. Louis – so I like to get my veggies locally… we have an outdoor market about 5 minutes away… we also have a Price Chopper ( a regular grocery store) for any of the non-specialized goods that I can’t pick up at the local market. I’ll probably also try to get to a Trader Joe’s… it’s about 35 minutes away (as opposed to 1 hour for Whole Foods).

  7. Alex Cunningham says:

    getting all my food at WEGMANS! anyone else? :)

  8. So awesome you’re doing a vegan challenge! I’m 100 percent behind this! if you need some recipes, I literally have hundreds bookmarked on my computer.

  9. Cassie,
    Thank you for doing this challenge! It is such a synchronicity because I recently decided to try a vegan challenge that included cutting out caffeine, alcohol, sugars and gluten as well. It was sooo difficult, especially the gluten and caffeine! But for the most part I was able to find alternatives to meat and dairy no problem, and am really liking the vegan lifestyle. So this will be a great restart for me! Excited to get cooking with you! :)
    Janet

  10. Melissa says:

    Hi Casey!

    I love Trader Joe’s! It has a wonderful selection at great prices. I’m excited to embark on day one of the challenge!

  11. irene zuddas says:

    Hi Cassey.. i really would like to try this vegan diet but there are some problems..i live whit my parents and they always annoying me that i’m doing wrong!! they think that’s impossible to live without meat, eggs and fish but i do not agree!! they do not accept that i want to be vegetarian so everytime i prepare something healthy for the family they say it’s horrible but it is not true! i live in Italy in a island that is very traditional for food (our best dish is pork!) so it’s very difficult also to find half of the ingredients that you’ve listed except for veggies…what can i do cassey??

  12. i love that i have about 80% of all the items at home already. :D
    some things i can’t seem to find in this part of the world though…. like the amaranth and eziekel bread which i would love to try out.
    i used to be a vegetarian and later a vegan for almost my whole life until about 6 years ago when i moved, some of these things i always have been eating as a vegetarian i can’t live without even today! :) garbanzo and lentils can for example make the greatest “meat”-balls or patties….

  13. Wegmans!

    Any excuse to go there is good, seriously, most amazing grocery store :D

  14. Definitely going to try this but I have to wait until I have more money. Very excited about it. Going to try to get my boyfriend to do it to but that’s going to be a more difficult challenge. =D

  15. Will we be getting a meal plan/recipes for the whole two weeks? And when!? We start tomorrow!

  16. michele says:

    I will be participating :) I’ve never bought egg plant before.. kinda scared.. but we will see.. I’m buying my food from mostly Sprouts!! or Fresh and Easy.. but I have a lot of the stuff already.. yay!

  17. Lia Sapphire says:

    I can’t wait! :)

  18. What is liquid smoke? Is there another name for it? I’ve never heard of it in Australia. I’ll be buying everything from Woolworths :) which is just a grocery store!

  19. Treacle234 says:

    There are no quantities for the items on the list e.g 2 eggplants, 4 bell peppers. Should be buy as much we think we would need for the week??/

  20. I have most of this stuff already! Except the psyllium husk, but I can always purchase! I buy all my ingredients at whole foods. Loving my new discount! Can’t wait for the meal plan!!! I need to lose some weight! I’m already following your other meal plan (veganized) so this shouldn’t be too hard! Good luck everyone!!!!

  21. Totally in :)

  22. Thanks Cassey! I think my biggest challenge will be cutting out eggs and honey :/ I’m going to start the challenge on Tuesday for two weeks and will be shopping at Yes! Organic in the DC area & maybe Trader Joes :)
    Good luck everyone!

  23. looks like i have most of these ingredients already…can’t wait to see what recipes you have! :)

  24. Johanna says:

    What if i cant buy all the expensive ingredients?Can I do it with just the veggies?

  25. Im in for 1 week!! Just cause i love my eggs and chicken lol:) But how can u make protein pancakes w/out eggs?!!!

    • I’m not sure what the actual recipe calls for, but I know in vegan baking you can use a “flax egg” instead. I wonder if that’s what it will be.

      • I make a vegan protein pancake almost every day. The banana does help hold it together, and I sometimes use a powdered egg replacer as well. Most of the time though, I just use about a quarter cup of oats. I don’t know why that works, but it does :P I’ve also used pureed pumpkin or unsweetened applesauce

  26. I started vegan last week, and today a friend I hadn’t seen in a while told me I was glowing! She didn’t even know that I’d been on a clean eating, vegan diet. Good enough reason for me to stick with it! Can’t wait for more of your updates. Btw, Sprouts is another decent place to get goodies for the vegan challenge.

  27. I am already a vegan but I’m really looking forward to seeing your recipes! So I’m absolutely IN!
    And I’m from Germany and will buy my stuff at “Tegut” , “Bio-Markt” or “BioDenns” – but I love Whole Foods. There just is none of them in Germany..

    • Aw! Hey, I’m from Germany too! :D Would you mind telling me, which area you live in? I’m wondering, if we have “Tegut” or “BioDenns” here as well…

      • Hey!
        I’m from Germany as well! And although I live in Berlin, I do not find any Ezekiel bread or Tofu cream cheese…. Did you find it anywhere?
        And where do you come from? ;)

  28. I’ll be interested to see how you go making vegan protein pancakes. I tried making some with hemp protein powder and they were horrific! They just stayed liquid inside no matter how long I cooked them for.

    • I’m so with you on this one! I love my protein pancakes, with eggs, and really want to cut eggs out of my diet. Hopefully we can get some vegan ideas to pancake it up!

  29. I’ll try to get as much as I can at Market Basket. It’s the type of store where the cashier tells you the total and you’re convinced she must have missed some things because it’s so cheap!

    The things that I won’t be able to get there, I’ll try A Market or I’ll have to head next door to Massachusetts for Trader Joes

    So excited to try this!

  30. I’m IN!!!

  31. Dominique says:

    Can you make your protein pancakes vegan???

  32. Dominique says:

    I’m gonna do this the full 2 weeks…hopefully! I’ll be hitting up the harris teeter grocery store for some good stuff!

  33. Dominique says:

    I’m gonna do this the full 2 weeks…hopefully! I’ll be hitting up the harris teeter grocery store for some good stuff!

  34. I’m really excited about going vegan for the next couple of weeks! Thanks so much for doing this. I’ll be shopping at Down to Earth here on Oahu!

  35. It’ll be my local supermarket for me. No time to venture further. Though looking at the list I can already see a couple of things that I know I wont be able to get such as Edamame beans and Liquid Smoke. Searched the stores for these before and found none, shame ‘cos I love Edamame beans. Might just have to pick them out of the pre packed Edamame bean stir frys lol.

  36. Julianna says:

    I live in BC, so the best place to shop is Save on Foods organic section ;)

  37. Shayna McDonald says:

    I am so excited to do this! My mom went vegan when I was living at home so I am not foreign to the idea, but while I was in college it was pretty impossible to keep a vegan diet. My system is definitely in need of a flush! I live in a small mountain town in Colorado so my shopping can be pretty limited as far as vegan products go. But today I ventured into our local health food store for hemp protein powder, amaranth, quinoa, psyllium husks and some organic flax seeds. I was surprised I found it all! I’m waiting for the recipes to buy the produce at City Market because it is so much cheaper!

  38. Wow, I’m sure, some of this is going to be expensive! But anyways, this is worth it. I will start by next month, when I’m getting the money – and then I’m going to go to the market to buy some fresh vegetables for a good price! :) I’m looking forward to it!

  39. Haha I think I have everything already. Too funny. Also, if people are looking for a good vegan protein powder, try Vega. Good stuff.

  40. Hey Cassey! So super important facts I’ve been reading about that I think you’ll like to hear……I have been doing a lot of research on what is really processed and what is not and I was SHOCKED at what I found…did you know that products with soybean oil that look uber healthy and clean because they say things like soy bean oil? Well it turns out that soy bean oil is HIGHLY processed….which makes sense because…when has anyone squeezed a soy bean and oil comes out? ……..Very processed… and even things like zero calorie “natural sweetners” ……processed. Sucanat is actually the most raw, real sugar/sweetner. I mean, that is actually where sugar comes from! And these two things aren’t even the beginning of the beginning of what I ahve learned recently from thehealthyhomeeconomist.com …….it’s so weird how all these “healthy” and “natural” things we think we’re putting in our bodies because the labels say soybean oil and things like that are actually things that are highly processed. I just recently read something on agave nectar which is why I am posting this because I saw you had a vegan recipe with it. But I would seriously love if you would research a little on that website and rethink some things such as what is processed and not…another thing they focus on is what people ate back in the old days….they ate butter..not margarine…whole milk, not skim…their portions were smaller their food was real and they were thin! And they didn’t have soy bean oil back then because they couldn’t process that because they didnt have any machines…it makes so much sense and it shows how much processed food is really out there….ah so much to say! but check it out! I’ve been eating like the lady on the website does and I feel AMAZING….I’ve been grinding my own wheat and eating real butter and I feel so healthy and have lost weight! So cool how your body responds to things that is really real…but honestly it was hard for me to accept this new way of thinking because CASSEY, you are amazing and I live on your website and youtube channel so that’s why I would love for you to read her site! :)

    • I am so glad you posted this! I love Casey’s workouts but eat more “traditional” and have even cut out all wheat and it’s helped with my horrific seasonal allergies. I love the Healthy Home Economist and find her website so helpful. Have you made the bone broths? They’re amazing!!! And coconut oil goes into my raw foods smoothie each morning. Casey, it sounds crazy, but you may find it all very interesting! And I’ll be doing a modified veggie cleanse these next two weeks and am looking forward to your recipes. Just will also be drinking raw milk and cutting out all grains. Thanks!

    • I am so glad you posted this! I love Casey’s workouts but eat more “traditional” and have even cut out all wheat and it’s helped with my horrific seasonal allergies. I love the Healthy Home Economist and find her website so helpful. Have you made the bone broths? They’re amazing!!! And coconut oil goes into my raw foods smoothie each morning. Casey, it sounds crazy, but you may find it all very interesting! And I’ll be doing a modified veggie cleanse these next two weeks and am looking forward to your recipes. Just will also be drinking raw milk and cutting out all grains. And it is important to consider that 90% of soy in the US is GMO. I avoid all soy products.
      Casey – I love your workouts! And I hope this doesn’t come across as a criticism. Just thought you may want to look at this information.

    • I am so glad you posted this! I love Casey’s workouts but eat more “traditional” and have even cut out all wheat and it’s helped with my horrific seasonal allergies. I love the Healthy Home Economist and find her website so helpful. Have you made the bone broths? They’re amazing!!! And coconut oil goes into my raw foods smoothie each morning.
      Casey, it sounds crazy, but you may find it all very interesting! And I’ll be doing a modified veggie cleanse these next two weeks and am looking forward to your recipes. Just will also be drinking raw milk and cutting out all grains. And it is important to consider that 90% of soy in the US is GMO. I avoid all soy products.
      Casey – I love your workouts! And I hope this doesn’t come across as a criticism. Just thought you may want to look at this information.

      • yes I have made the bone broth! such gooooood chicken that way! yum! and the coconut oil is so good for greasing my pan for my spelt pancakes…(spelt is just another name for wheat but it’s when you grind it yourself i thinkk) and also cool fact too..people who are lactose intolerant, can drink raw milk and be fine…it’s the pasteurization and hormones and corn fed cows that produce this milk is what makes people sensitive to it etc. seriously cassey, the way you think about healthy food will change i promise you! you just have to have an open mind about what you read! it’s so different from what the government sells us, so much science and SENSE and great resources behind The Healthy Home Economist’s teachings and findings! :) and yes, like rebecca said, no critisism here at all! just new discoveries we’re so happy to share with you!! :)

  41. Kyrinne says:

    I’ll going tomorrow morning to walmart to get the pantry and frozen goods and the local health food store, La March Vegetarien, for my produce.

  42. new.vegan says:

    Hey Cassey! This sounds great. I started today and I’m planning on staying vegan like… forever :D I shop at Trader Joe’s. But what about: 100% whole-wheat bagels, 70% dark chocolate as an occasional treat ;) vegan veggie burgers, almond butter and dried fruit? I know all these foods are vegan, but do you allow any healthy vegan foods as part of the challenge or just the foods you listed? Thanks! And by the way I’m loving your bikini blaster series!!!

  43. Samantha says:

    Make sure you read the ingredients on the soy cheese…. Some of them are made with milk protein. This happened with my husband and I. It was upsetting cause my husband was really trying to stay away from dairy…

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